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Help and advice on quitting smoking

Weight gain, increased appetite

To avoid piling on the kilos it is advisable to establish a simple but very effective habit. Eat three balanced meals a day: breakfast (often overlooked by smokers), lunch and dinner. In addition to these meals one or two snacks a day can be eaten, if necessary.

If you gained weight during a previous quit attempt, you should consult your doctor, a smoking cessation specialist or a dietician to help you in your new attempt.

  • Using distractions: sugar-free chewing gum can temporarily distract us from the urge to snack. This trick is useful even if it does not solve the problem.
  • Combating the problem at its root: increased appetite is one of the most typical symptoms of nicotine withdrawal. It has been scientifically proven that with nicotine replacement therapy, we reduce the risk of weight gain after quitting smoking. Nicotine replacement therapy (NRT) comes in the form of patches, nicotine gum, lozenges, microtabs and inhalers.
  • Resisting certain foods: always leave some ready washed fruit near you. So, when you want a snack, it will be easier to take the "good" food instead of one that makes you fat. Leave a sugar-free drink ready too. Please note that this trick works better if you prepare it in advance before you get hungry.
  • Increasing your resistance to traps in the supermarket: have you noticed that some fattening foods are "disguised" as "slimming foods"? Here is a simple test you can do at the supermarket: take a random selection of food which has a picture of a slender woman or the word "diet" or "light" on it. Then read the ingredients. How many of these foods have added sugar? How many have too much fat in to be "diet" food? In your opinion, when you are trying not to put on weight, can you trust these labels? Or are they just there to reassure the customer and make them forget to read the ingredients on the labels.
Calculez votre indice de masse corporelle (IMC) (in french)